One of the most common new year’s resolution is to work on yourself and develop a fitness lifestyle. Many people start working on it with a lot of ambition and motivation, but somewhere along the path, they lose their motivation and it’s all back to zero. So what’s the fix?
How to make Fitness a Lifestyle?
This question is difficult to answer without first understanding what fit lifestyle you are aiming for?
Healthy living is not an easy task. There are many things to consider in order for it to be sustainable and maintainable- including:
- exercise habits
- sleeping habits
- stress management and more.
But if there’s anything you can do to make it easier on yourself- start with targeting one goal at a time.
Let’s say you chose exercise as a 1st step in journey towards fit lifestyle. There is still a lot to do even in this sub goal.
Firstly, you have to keep yourself away from over exercising.
How much Exercise in a Day is too much?
Some people are able to work out without being tired or feeling down afterward while others might need more time between sessions in order to feel energized again. It’s all about figuring out what works for you!
Lets look at a few questions in how much exercise is enough for different people:
Should a Beginner Workout 5 days a Week?
A new study published by the Journal of Academy of Nutrition and Dietetics has found that newbies should workout only three days a week to see optimal benefits.
The authors of the study found that those who exercised on a consistent basis saw better results than those who worked out on a more sporadic basis.
“Physical activity has many benefits, including reducing mortality risk and lowering the risk for chronic diseases such as obesity, diabetes mellitus, cardiovascular disease, and cancer, as well as improving psychological health and quality of life.”
The National Institutes of Health recommends at least 150 minutes per week of moderate intensity aerobic exercise or 75 minutes per week vigorous exercise for people who are beginners to maintain their health.
Is it okay to Exercise only once a Week?
Exercising only once a week has its benefits. It is great for people who are not physically active, for those who are injured, or for people with chronic health conditions.
But it also has some disadvantages. A person might lose muscle mass and may not be able to do more vigorous activities like sports or difficult tasks around the house. Over time, the person could be less fit than someone who exercises more frequently.
A person can also get too sore after exercising one day in a week if they do large muscle groups like legs and thighs on the same day as smaller muscle groups like arms and chest because they will burn out their muscles too quickly. And finally, one long workout each week may not be enough to keep up with daily tasks at work or around the house, which is not good overall.
How much Exercise is too much for a Woman?
Women who exercise do so for various reasons, among them weight loss, increased energy, and better mood. But how much exercise is too much?
The answer depends on the individual woman. There are many factors that come into play when considering how much exercise is too much for a woman. These include the person’s age, diet, genetics, current fitness level, and previous injuries or illnesses.
How intense should a Beginner Workout?
The intensity of a workout depends on a person’s fitness level and goals. If you’re just starting out, it is best to start at a lower intensity level. But still, it should be intense enough so that you have to put your all into the exercise.
If the intensity is too low it won’t be helpful or productive and if the intensity is too high, then exercise will only make you tired and not energized.
Diet for a Fit Lifestyle:
Once you are in the habit of exercising, you can increase the intensity plus during this whole process you can start working on another goal towards a fit lifestyle e.g. diet.
What diet should you follow to be fit?
To be able to maintain a healthy and fit lifestyle, we need to eat right and exercise. However, we do not all have the same body type or metabolism. That is why there is no such thing as the one-size-fits-all diet that you should follow. Instead, it is really important to understand what your body needs and then determine which diet will work best for you.
For this purpose you can consult a Bariatric physician or any registered dietitian (look for the “RD” credentials).
Sleep Habits for Fit Lifestyle:
Good sleep habits are also important in the journey of fit lifestyle. In fact, they are one of the main goals that you have to work on along with diet and exercise.
Besides many other health benefits, a good sleep cycle will help you recover from workouts.
What are positive Sleep Habits?
Following are the positive sleep habits:
- Try to go to bed at the same time every night.
- Keep your room dark.
- Try to avoid using electronics in your bedroom for an hour before bedtime.
- Have a relaxing place you’ve designated as your “sleep sanctuary” where you can get away from all of the things that keep you awake.
- Avoid caffeine after 2pm and instead drink chamomile tea or another form of herbal tea before bedtime.
What is the Healthiest Sleep Pattern?
It is not clear what the healthiest sleep pattern is, but many people consider it to be 7-8 hours of sleep.
People sleep for different reasons and in different intensities. The ideal amount of sleep, according to some studies, is 7-8 hours per day. Some may see this like too much time, but there are many benefits to sleeping 8 hours or more per night. Most people find that the recommended amount of sleep gives them a clearer head and more energy during the day. If you need an alarm clock to wake up after 7-8 hours of restful sleep, then your bedtime should be at least 1 hour later than your usual bedtime if you want to get the recommended amount of restful sleep.
What’s the worst way to sleep?
The worst way to sleep is to sleep with a full bladder. Sleeping with a full bladder can cause:
- urinary tract infections
- kidney problems
- increased susceptibility to kidney stones and
- increased risk of premature delivery in pregnant women.
Summary of how to Make Health And Fitness A Lifestyle
- Find exercises that you find joy in and do it with the intensity your body can endure.
- Be patient in achieving your goals.
- Don’t totally give up on foods you like but fix the diet.
- Compete only with yourself.
- Explore and find new things that impact your fitness.
Health and fitness are not only physical aesthetics goals but way more than that. Find the right balance in life. Be patient with yourself. Don’t get overambitious. Don’t set unrealistic targets. Start building in bits and pieces. Compete only with yourself. Eat well and eat what you like but make sure that you are eating healthy and not only eating but also burning those extra calories.
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